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Missouri Office on Women’s Health
ACKNOWLeDgEMEnT
Information contained
in this publication was
extracted and updated
from the U.S. Department
of Health and Human
Services, Office on Women’s
Health 2012 Calendar.
This publication offers
information about common
health concerns for women,
risk factors for disease and
ways to take charge of your
health.
The information contained
in this publication is not
intended to be used for
the diagnosis or treatment
of a health problem or as
a substitute for consulting
a licensed medical
professional.
Table of Contents
4
How to Take Charge of Your Health
11
Screening Tests for Women
16
Pay Attention: Symptoms of
Serious Health Problems
20
Fighting the Flu
22
Act Now: Get Healthy
Before Pregnancy
24
Women and the Affordable
Care Act
29
How to Talk to Your Doctor
or Nurse
32
How to Get a Second
Opinion
34
How to Read Drug Labels
36
How to be Prepared for
Emergencies
40
Feel Great: Quit Smoking
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Health
When it comes to your health and your chances of getting a condition
well-being you need to think not or disease. Some risk factors are
only about your body, but your beyond your control, such as your
mind and spirit too. Everything age, sex, family history, race or
about you and your life matters, ethnicity, or health problems you
and deserves your time and atten- may have. Risk factors you can
tion. Schedule time for fitness, control include:
shopping for and preparing healthy
• What and how much you eat;
meals, “down time” to relax and
• How much physical activity you
have fun and a checkup with
get;
your doctor. Doing so will help
you balance your own health and • Whether you use tobacco;
wellness needs with your everyday
• How much alcohol you drink;
commitments.
• Whether you use illegal drugs;
Understanding risk
h
t • Whether you have unprotected
eal factors
H sex;
s
n’
e Part of learning how to take
m • Whether you wear your seat
o
W charge of your health involves
n belt; and
e o understanding your risk factors
ffic • Whether you use medicines as
O for different diseases. Risk factors
directed.
are things in your life that increase
4
You can have one risk factor for Vaccines can protect you from
a disease or you can have many. harmful infections, such as the
For some diseases, the more risk flu and human papillomavirus
factors you have, the more likely (HPV).
you are to get the disease. How do
• See the chart on pages 12-15,
you find out what risk factors you
which lists important screening
have? Schedule a general checkup,
tests for women. Find out what
and ask your doctor or nurse about
vaccines you might need at
your personal health risks and what
www.vaccines.gov.
you can do to lower your risks.
Eat healthy
Steps to healthy living
• Balance calories to manage body
Together, the powerful steps that
weight. If you are overweight,
follow will help you to take charge
enjoy your food, but eat less and
of your health and control many
avoid oversized portions.
risk factors for disease.
• Eat mainly:
Know your health care
º Fruits and vegetables
options:
(make half your
• If you have health insurance, plate fruits and vegetables);
learn about your benefits and
º Grains (at least half of your
preventive services.
grains should be whole
• If you need health insurance, grains, such as whole wheat,
visit www.healthcare.gov to oatmeal and brown rice);
learn what options you have
º Fat-free or low-fat (1%)
under the new health care
reform law.
Get important tests and
vaccines
• Ask your doctor or nurse what
screening tests and vaccines O
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you need and how often you ce
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need them. Screening tests can W
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help find health problems early, m
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such as high blood pressure, ’s H
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breast cancer, cervical cancer, alt
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colorectal cancer and bone loss.
5
milk, cheese, yogurt and mcg or 0.4 to 0.8 mg) of folic
other milk products; acid every day, even if you are
using birth control or not
º Lean sources of protein,
planning for pregnancy. You can
including more fish, as well
make sure you get enough by
as beans and peas, unsalted
taking a vitamin with folic
nuts, eggs, skinless poultry,
acid every day.
lean meat and soy products;
and Get moving
º Polyunsaturated and
• Pick an aerobic activity that’s
monounsaturated fats.
easy to fit into your life. Aerobic
• Cut back on sodium. Compare activities make you breathe
sodium in foods like soup, bread, harder and your heart beat
and frozen meals and choose the faster. If you choose activities
foods with lower numbers. at a moderate level, do at least
• Limit foods that contain
saturated fat, trans fat,
cholesterol or added sugars.
• Drink water instead of sugary
drinks like soda and energy
drinks.
• Choose foods that provide more
potassium, dietary fiber, calcium
and vitamin D.
• Use food labels to make healthy
food choices.
• Visit www.ChooseMyPlate.gov
for tips to build a healthy plate
at meal times and adopt healthy
eating habits.
h
t
al Get enough folic acid
e
H
s
en’ • If you are planning to get
m
Wo pregnant, or are able to get
n
e o pregnant, you need 400 to
c
ffi 800 micrograms (400 to 800
O
6
two hours and 30 minutes Keep your teeth and gums
a week. Walking fast, dancing healthy
and raking leaves are examples
• Brush your teeth with fluoride
of activities that take moderate
toothpaste at least twice daily.
effort. If you choose vigorous
activities, do at least one • Floss your teeth daily.
hour and 15 minutes each • Get regular checkups. Ask your
week. Jogging, jumping rope, dentist how often you need a
swimming laps and riding dental exam.
a bike on hills are examples of
Limit alcohol
vigorous activity. You can
combine moderate and vigorous • If you choose to drink alcohol,
activities. Do aerobic activities do so in moderation. For
for at least 10 minutes at a time. women, that means no more
than one drink per day. One
• Do muscle-strengthening
drink equals:
activities on two or more days
each week. Include all major º 12 fluid ounces of regular
muscle groups. beer;
• Start slowly if you have been º 5 fluid ounces of wine; or
inactive and do a little more as
º 1.5 fluid ounces of 80-proof
you are able. You can build
distilled spirits.
up by being active more often or
longer, or by increasing your Get enough sleep
effort.
• Aim for seven to nine hours of
• Talk to your doctor if you have sleep every night.
a chronic health problem to
Manage stress
find out what physical activities
are good for you. • Set realistic standards and goals.
Quit smoking • Make time each day to relax
and unwind, even if only for a
• The minute you quit smoking,
few minutes. O
ffi
your health begins to improve c
e
and you begin to lower your • Reach out to people who on
W
long-term risk of many serious encourage and support you. Ask om
diseases. See page 40 for tips for help when needed. en’s
H
to help you quit smoking • Find outlets, such as a hobby or ea
lt
for good. volunteer work. h
7
• Learn healthy ways to cope with Know your HIV status
daily stress.
• If you have risk factors for HIV,
• Talk to your doctor if emotional get tested. Some risk factors
problems interfere with daily are having unprotected sex with
living. multiple partners or being
• If you are having thoughts about treated for an STI. All pregnant
suicide or hurting yourself, call women need to be tested for
the National Suicide Prevention HIV.
Lifeline at 800-273-TALK
Practice sun safety
(8255).
• Apply sunscreen that is at least
Practice safe sex
SPF15 and that blocks both
• Keep in mind that you cannot UVA and UVB rays (broad
tell if a person has a sexually spectrum).
transmitted infection (STI) by • Avoid sun exposure between 10
the way he or she looks. Many a.m. and 4 p.m.
STIs have no symptoms.
• Sunscreen isn’t enough. Also
• Be faithful. Having sex with one wear a hat, protective clothing
uninfected partner who only has and sunglasses to help block the
sex with you will lower your risk sun’s harmful rays.
of getting an STI.
• Tell your doctor about any new
• Use a condom correctly and moles or mole changes you
every time you have vaginal, notice.
anal or oral sex to lower your
Stay safe
risk of STIs. Most other birth
control methods do not protect • If you are a victim of sexual
against STIs. assault or violence and abuse
• Women 26 and younger can get in your home, you are not alone
the human papillomavirus — call for help. The following
(HPV) vaccine, which protects hotlines are available 24 hours a
th against the types of HPV that day:
al
e
H cause most cases of cervical º National Domestic Violence
s
en’ cancer and genital warts. Hotline 800-799-SAFE (7233)
m
o
n W • Ask your doctor if you should be TDD: 800-787-3224
o
ce tested for STIs and if and when º National Sexual Assault
ffi
O you should be retested. Hotline 800-656-HOPE
(4673)
8
• To learn more about these types Use medicines as directed
of violence, as well as stalking,
• Follow the label information
dating violence and more visit
carefully. Learn about drug
www.womenshealth.gov/
labels on pages 34-35.
violence-against-women.
• Use your prescription medicine
• If you find yourself in danger
only as directed. Do not stop
try to find a safe place away from
taking your medicine until your
your attacker. Then call 911 or
doctor tells you it’s okay to stop.
the police.
• Tell your doctor about all the
• Remember, the victim is never at
over-the-counter and
fault.
prescription medicines you use.
Also, tell your doctor about any
vitamins, diet supplements and
herbs you use. This is especially
important if you are or are
planning to become pregnant.
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9
Breastfeed your baby • For hands-on help, contact a
lactation consultant. To find one
If you are a mother, one of the best
in your area, visit www.ilca.org.
things that only you can do for
your baby is to breastfeed. The Surgeon General’s Call to Action
Breastfeeding is more than to Support Breastfeeding explains
a lifestyle choice — it is an why breastfeeding is a national
important health choice. public health priority and sets forth
Breastfeeding is linked to a lower actionable steps that businesses,
risk of many health problems for communities, health systems and
both baby and mother. It can be others can take to support nursing
very convenient, and is a great mothers. Learn more at www.
bonding experience with your surgeongeneral.gov. Under the
baby. It can also be challenging, Affordable Care Act more women
but many people can offer support will have access to breastfeeding
and help you: support and workplace protections.
• To speak with a trained
breastfeeding peer counselor,
Visit
call the Office on Women’s
www.womenshealth.gov/breastfeeding
Health at 800-994-9662 (TDD:
for information and tips.
888-220-5446).
